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Eating a wholefood and healthy diet boosts performance, health and well-being. By choosing the right products, foods and recipes, you can control the health of your body. Want to know how to go about it? The German Nutrition Society (DGE) has put together 10 tips to help you.
Although you do not have to take sugar and salt completely off the menu, you should use them very sparingly.

Tip: You can train your palate to become more sensitive to sweet and salty flavours. Gradually reduce the amount of sugar and salt you use. You will soon see how easily your palate can become accustomed to dishes that are less sweet or salty.
Even though fats are high in calories, you should not avoid them completely. Among other things, fat acts as a carrier of fat-soluble vitamins and is used by the body to build cells. Nevertheless, it is important to make sure that the fats you are choosing are healthy ones. Primarily, these will be vegetable oils such as rapeseed oil. However, you should beware of hidden fats, e.g. in convenience products, sausages and cold meat or confectionery.

Tip: When preparing cold dishes (such as salads), use cold-pressed oil. For frying or sweating, a refined oil may be used.
To ensure that you absorb enough nutrients, you are recommended to make your diet as varied and diverse as possible. Keep trying out new products and recipes. You could also try introducing some variety at breakfast and when it’s time for a snack.

Tip: Freezing leftovers allows you to increase the level of variety without wasting food.
When choosing drinks, you should opt mainly for water or other calorie-free beverages. Fizzy drinks in particular are often loaded with sugar and so are best avoided completely.

Tip: Listen to what your own body is telling you about when it is thirsty and be sure to drink plenty. This will help prevent dehydration.

Fruit and vegetables are rich in vitamins, minerals and fibre, and they also contain secondary plant products. Ideally, the balance between your intake of fruit and vegetables should be tipped in favour of the latter. In other words, you should eat at least three portions of vegetables and two portions of fruit per day.

Tip: Pulses such as chickpeas and lentils also count as vegetables and, on top of that, are a good source of valuable proteins.

Take care to cook your food gently. Gently means: for as short a time as possible and with the minimum amount of water and fat.

Tip: You can include the liquid produced during cooking as part of your meal.
This liquid is rich in nutrients because it contains vitamins and minerals released by the product during cooking.
When choosing bread, pasta and similar items, you should opt mainly for wholegrain products. These provide more vitamins and minerals than non-wholegrain products. Not only that, but they also contain lots of fibre, which plays a key role in keeping your intestines healthy and fills you up more quickly.

Tip: If you have only ever eaten wholegrain products occasionally, you can gradually integrate them into your diet.
Why not start by mixing some wholegrain pasta in with your refined pasta, for example? Over time, you can keep on increasing the proportion of wholegrain pasta until all the “conventional” pasta has been replaced.
Mindfulness is the word currently on everybody’s lips. But it can also contribute significantly to health and well-being in the area of food and nutrition as well. Take the time to savour each meal and pay attention while eating.
Why not give it a try? You’ll soon discover that it does not just help to relieve stress, but also makes you feel full more quickly.

Tip: Avoid watching TV or surfing the Internet while you are eating. If we are distracted, we tend to eat more than our body is actually telling us to because we fail to pay enough attention to the feeling of satiety.
Milk and dairy products are important sources of valuable proteins, vitamins and – in particular – calcium.
Therefore, you are recommended to consume dairy products on a daily basis. Fish can be put on the menu once or twice a week. By contrast, meat products (including sausages) should only be consumed in moderation because – among other things – they contain unwanted substances.

Tip: Why not try reducing the amount of meat in a recipe and replacing it with something else? For example, you could swap some of the meat in your spaghetti Bolognese for mushrooms and some of the meat in your chili con carne for beans. As you will not be eliminating the meat altogether, the dish will still contain the compounds that provide its distinctive flavour.
You do not have to weigh yourself on a daily basis. In fact, stepping onto the scales every day can be quite demoralising. On the other hand, it is best not to lose sight of your weight completely. Rather, you should check it at regular intervals. In this way, you will be able to detect changes in either direction early on and counteract them.
In addition to eating healthily it is also essential to keep moving.

Tip: Find sports/types of exercise that you enjoy. In this way, you will greatly increase the chances of maintaining regular activity in the long run.


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